CrossFit 262 – CrossFit

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Warm-up (No Measure)

Row @ Moderate Pace for 2:00

2 ROUNDs Strict “Cindy”

5 Strict Pull Ups

10 Strict Push Ups

15 Air Squats



5 Burpees

10 PVC Overhead Squat

10 PVC Overhead Lunges

5 Strict Pull Ups/Ring Rows


Metcon (Weight)

10 minute EMOM

3 weighted, strict or assisted pull ups, or Muscle Up work of any kind (strict rings, bar muscle up drills, etc.)

If you have good strict pull ups, work up to a heavy triple, adding weight as you go. Hold a db in your legs or put your toes in a kettlbell.

If you are still working on pull ups, speak with your coach to develop a strategy for the day.


Metcon (3 Rounds for time)

New Round Every 5 Minutes. Each round for time. 3 Total Rounds.

10 Handstand Push Ups

20 Burpees

30 Air Squats.
Scale to finish in the 5 minutes. try 10/15/20 or 5/10/15.